December 2019 Highlights

Cheers to Fermented Foods This Holiday Season

The holiday season is the time of year when we inevitably overindulge. However, there are several way to keep your gut in check. Fermented foods are where you’ll find relief. Fermentation simply refers to an ancient technique and preservation method that naturally alters the chemistry of food and the process produces beneficial probiotics that are linked to improvements in immune, cognitive and digestive function. It is imperative to incorporate fermented foods into our daily diets to keep our microbiomes healthy.

Start your day with a shot of Beet Kvass. By doing so, your gut’s intention is set for the day and it creates a barrier against naughty cravings. Fermented beet juice has been used for two centuries as a health drink. Fermentation accentuates the nutrient line up making it a powerhouse for detoxing the liver and the blood through the nitric oxide of the beet vegetable, so if you go a little overboard on holiday cocktails, an ounce will bring great relief. Most importantly, Beet Kvass is a beet tonic with ZERO sugar.

Add a spoonful of sauerkraut to your plate. It is a rich source of enzymes that support digestion and help the absorption of nutrients in the body. In fact, studies have found 16 ounces of sauerkraut is equal to eight bottles of probiotics, so a tablespoon will provide you with more than a day’s worth of natural, live and pure probiotics. While it is important to feed to your gut every day, sauerkraut will also provide relief from overindulgence. Be sure to always check the label and read the ingredients on store-bought sauerkraut because if it is pasteurized and treated with numerous chemicals, it no longer offers the same benefits.

Spice up your life with apple cider vinegar. Add a tablespoon with a little bit of water if you prefer to take it as a shot because it is too acidic for your esophagus to handle on its own. You could, however, add it directly to a salad as a dressing. In addition to killing many types of harmful bacteria, apple cider vinegar balances the pH in your gut which helps with the dreaded holiday heartburn. Remember, a little bit of ACV goes a long way.

Written by: Suzette Smith, Garden Goddess Ferments

Suzette Smith is the founder of Garden Goddess Ferments, Phoenix’s only fermented food company. Her unique line includes fermented vegetables known as kraut and a fermented beet juice called Beet Kvass. Garden Goddess products can be found online at, local farmers markets,, AJ’s Fine Foods and Whole Foods in Tempe.

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